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Recovery Spin

  • 20-11-2012 6:51pm
    #1
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭


    Hey all,

    Just looking for a little feedback on recovery spins...

    Done a little reading on them so would be correct in saying:
    Its an easy flat spin so

    If my average speed is 40km/hr(Recovery 34km/hr), Wattage is 250+(Recovery Wattage 200) and HR is 162(Recovery HR 130).

    Cheers in advance


Comments

  • #2
    Arthurdaly
    Registered Users, Registered Users 2 Posts: 751 ✭✭✭Arthurdaly


    The most important number is your lactate treshold in terms of trainng. 160 seems very high to me, why are you riding at that intensity?


  • #3
    niceonetom
    Registered Users, Registered Users 2 Posts: 4,833 ✭✭✭niceonetom


    34kph average on a recovery spin? What the hell are you reading?

    Just go for a walk on the bike. Relax. Dawdle. It takes discipline as you'll have to fight the urge to speed up as you get passed by grannies and kids on tricycles.

    Also, who needs recovery spins in November?


  • #4
    Beasty
    Administrators, Social & Fun Moderators, Sports Moderators Posts: 78,393 Admin ✭✭✭✭✭Beasty


    niceonetom wrote: »
    34kph average on a recovery spin? What the hell are you reading?
    He's on the Tacx VR - speeds are going to be overstated


  • #5
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Arthurdaly wrote: »
    The most important number is your lactate treshold in terms of trainng. 160 seems very high to me, why are you riding at that intensity?

    160 for HR do you mean? for the recovery spin my average was HR was 130


  • #6
    Hmmzis
    Registered Users, Registered Users 2 Posts: 2,004 ✭✭✭Hmmzis


    Do you know your lactate threshold (aka Anaerobic Threshold)? It's a very important number if you're using heart rate for your training. According to Joe Friel zone 1 is where you recover and that is below 80% of your LTHR (Lactate Threshold Heart Rate).

    So if your LTHR is 160bpm then your recovery heart rate should stay below 128bpm. Otherwise it won't be much of a recovery.


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  • #7
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Hmmzis wrote: »
    Do you know your lactate threshold (aka Anaerobic Threshold)? It's a very important number if you're using heart rate for your training. According to Joe Friel zone 1 is where you recover and that is below 80% of your LTHR (Lactate Threshold Heart Rate).

    So if your LTHR is 160bpm then your recovery heart rate should stay below 128bpm. Otherwise it won't be much of a recovery.

    Well my normal average is a bit over 160 so hitting 130 for my recovery is pretty much bang on?


  • #8
    Hmmzis
    Registered Users, Registered Users 2 Posts: 2,004 ✭✭✭Hmmzis


    OK, one method described by Friel how to get your LTHR is to do a 30min time trial. You need to warm up properly and then go as hard as you can for 30min (you should pretty much fall of your bike after done with this). During the first 10min do not record your heart rate, after 10min have passed hit the lap button on the HR monitor or reset it to zero (this is to account for the inertia that your heart has when responding to physical activity). The average HR from the last 20min of the TT effort is going to be quite close to your actual LTHR.

    I for one recommend a proper test in a lab where they tell you the exact number and all sorts of other goodie numbers (VO2max and power level at various HR zones and stuff). But if money and/or time is tight then the 'home brew' test is going to get you close.

    When I was doing the 30min TT test I managed to get 179bpm but in the lab they determined that the actual number for me is 182. A slight difference and for recovery and base building those 3 blips wouldn't matter much. They would start to matter in interval training where you have to hit certain numbers for them to be fully effective.

    Edit: Before you do any of the tests be sure to recover properly before them.

    Jeez, I'm starting to sound like the book I'm reading...


  • #9
    Arthurdaly
    Registered Users, Registered Users 2 Posts: 751 ✭✭✭Arthurdaly


    An important question is what your lactate treshold is? If you know this number then training sessiond mean something. If your average is HR 130 then that sounds about right for this time of year.

    Recovery from what? You shoud not really be doing efforts that require recovery at this time of year?

    What are your goals?


  • #10
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    Arthurdaly wrote: »
    An important question is what your lactate treshold is? If you know this number then training sessiond mean something. If your average is HR 130 then that sounds about right for this time of year.

    Recovery from what? You shoud not really be doing efforts that require recovery at this time of year?

    What are your goals?

    Well at the moment, I'm just trying to get back into cycling after a number of injuries and illness'

    Here is my log of my first 2 weeks
    http://www.boards.ie/vbulletin/showthread.php?t=2056807480


  • #11
    smacl
    Moderators, Society & Culture Moderators Posts: 15,812 Mod ✭✭✭✭smacl


    Beasty wrote: »
    He's on the Tacx VR - speeds are going to be overstated

    +1, I have no faith in any of the figures the tacx VR throws at me as anyway realistic other than cadence. I'd recommend taking the bike outside, cycling the same course in the real world, and comparing the results. Also important to regularly check tyre pressure and calibration. I've found that on the VR I can get over gradients in high gears and speeds that just wouldn't happen for me in the real world. I suspect the brake on the tacx flow has difficulty simulating anything over 10%.

    The best thing you can say about the VR stats is that, if you keep the unit calibrated, they are consistent for the same VR course over time. As such, you can monitor relative improvement pretty well.


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